by crossfitwylie | Dec 9, 2015 | WOD
NO YOGA THIS WEEK WOD Mobility 6-10 cycles of foam roller dead bugs (watch video below for step by step) https://youtu.be/E-P4APwt1AI 20 e/leg banded leg clam shells 2 min e/arm tricep mash 2 min. Overhead Hollow Stretch on Rig 2 min. e/arm banded wrist disctration 30...
by crossfitwylie | Dec 8, 2015 | WOD
WOD Strength Clean + Hang Clean + Jerk: 5 x 1+1+1 to max for complex, then 2 sets at 85% of max for complex Conditioning 8 Rounds: 200M Run 7 Shoulder to Overhead (135/95) 7 V-Ups Extra Do Clean and Jerks First Then the following work before metcon: EMOM x 8...
by crossfitwylie | Dec 7, 2015 | WOD
WOD Warmup/Mobility/Strength A) Accumulate 2 min. of OH shoulder stretch B) 3-4 rounds: – 10 goblet or air squats (vertical back) – 2 wall walks – 5 Hollow/arch kips on bar – 20 sec. HS hold on wall Conditioning AMRAP in 7 min: 7 Deadlift...
by crossfitwylie | Dec 6, 2015 | WOD
WOD Strength Front Squat: Work up to 80% then complete 3 sets of 3 every minute, rest 1 min, increase to 85% and complete 3 sets of 2 every minute, rest 1 min, increase to 90% and complete 3 sets of 1 every minute Conditioning 12 Min AMRAP: 100M Run 10 Alt DB Snatch...
by crossfitwylie | Dec 5, 2015 | WOD
WOD In teams of 2, alternating complete rounds: 6 Rounds each: 12 Thrusters (95/65) 9 Pullups 5 Burpee Box Jump Overs (24/20) Extra Snatch: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1, EMOM 7 reps @ 85% CJ: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, EMOM 6 reps @ 85% FS: 60/6, 70/5,...
by crossfitwylie | Dec 3, 2015 | WOD
No Noon Class, Sorry! WOD Conditioning 3 Rounds (40 min cap): 800m run 50 Wall Ball (20/14) 40 KB Swings (53/35) 30 Toes-to-Bar Extra A1) Bench Press: 6×6 up to 6RM rest 30 sec A2) Ring Row, feet on box above hips: 6 sets of 20 sec max reps rest as needed B) 5...
